TITLE: Goal Pace at a Distance
AUTHOR: Eugene Wallingford
DATE: August 31, 2005 11:11 AM
DESC: I have peaked in my training two weeks earlier than planned.  Now, I just need to work to bring it all together on October 2.
-----
BODY:
Just a quick training update, only because I am even
more surprised and pleased than I was after my
<A HREF="http://www.cs.uni.edu/~wallingf/blog/archives/monthly/2005-08.html#e2005-08-23T16_40_21.htm">
   last long run</A>.

I am planning to close my long-distance training with
the traditional 20-miler three weeks before race day.
My goal for much of this season has been to try to
run this 20-miler at my marathon goal pace -- 8:00
min/mile -- or close.

On Sunday, I did a 22.2-mile long run, five weeks
before the marathon.  The final time: 2:55:53!  That's
a minute and a half sub-goal pace.

Oh, and I managed
<A HREF="http://www.cs.uni.edu/~wallingf/blog/archives/monthly/2005-08.html#e2005-08-22T19_55_10.htm">
   negative splits</A>
on my clocked miles: 8:27, 8:09. 7:57, 7:40, 7:30, 7:10.
That last was Mile 20!

I am pretty sure that I could have finished a full
marathon in 3:30 on Sunday.  This run came at the end of
a 60-mile week, and a 122-mile fortnight.

Other than a longer than usual nap on Monday, and some
sore quads Monday and Tuesday, my body showed no ill effects
from the training run.  I even played volleyball on Sunday
evening.

At this point, I am as confident as I can be about my speed
and endurance heading into the marathon.  I just need to
maintain my fitness level, perhaps improving the combination
of speed and endurance a bit in my last few track workouts.
My real focus now is on a good taper (rest!) and the right
diet in the week before the race.
-----